I’ve noticed that since I’ve been pregnant I haven’t been eating so well. I’ve had the mindset that I’ll just eat what I want because I’m pregnant lol. Not ok guys! So to help me get back on track and anyone else who needs help I compiled a list of healthy foods and some recipes to accompany them. This list isn’t all inclusive but it is a good start.
Fortified Breakfast Cereal
Who doesn’t love cereal right? I’m not a huge fan of milk. Actually I don’t drink milk at all. The only time I drink milk is when I eat cereal. Fortified cereal has B vitamins. It is recommended that you get 400 micrograms per day from cereal and 200 through foods such as asparagus and black eyed peas.
Dried Beans and Lentils
I love beans. My husband laughs at me because I will eat beans and rice for dinner. Beans and lentils are a rich source fiber and protein. Fiber helps with your gastrointestinal tract as it slows down when you are pregnant, which causes constipation and hemorrhoids.
So it’s not a food but it’s really important. Water assists in building new cells which is essentially what you are doing to create your baby. It also assist with delivering nutrients and flushing toxins. Water helps with constipation. I can tell you from experience that constipation is a real struggle when you are pregnant and it sucks.
Yogurt is a great source of calcium to help grow bones. It is recommended to get 4 servings per day. Cup for cup, yogurt has as much calcium as milk, which is good for me since I don’t drink milk. Yogurt also contains protein and folate. I typically just eat yogurt by the cup but I also make smoothies. Smoothies are a good way to get a lot of nutrients at one time.
Banana Ginger Smoothie (I chose this one because ginger helps with morning sickness)
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
Avocados are a good source of folate, potassium, vitamin C and vitamin B6 which help with tissue and brain growth. They also assist with morning sickness. Keep in mind that avocados are high in fat, while it is good fat you don’t want to overdo it.
Lean meat is a good source of protein. Both pork and beef also contain choline. I would caution against eating hot dogs and deli meat because of bacteria and parasites.
Carrots and Peppers
Both contain beta-carotene which converts to vitamin A. Vitamin A helps to develop the baby’s eyes, skin, bones, and organs. An easy way to snack on these is just to eat them raw. I love to eat both with hummus.
I am not a fan of eggs. I will eat them mixed in food but I will not just eat eggs by themselves. However, eggs contain a 12 vitamins and minerals to include protein and choline. Choline promotes baby’s overall growth and brain development. They are also cheap, easy to cook, quick, and versatile.
Quick Egg Muffin: Beat 1 egg and salt and pepper in a mug with a fork; microwave 45 seconds. Serve on an English muffin with melted cheddar.
Oats contain fiber, B vitamins, and iron. As I mentioned before fiber helps with constipation.
Include a variety of vitamins and minerals such as vitamins A, C, and K also folate. Examples of leafy greens are spinach, kale, and swiss chard and promote eye health.
Let me know if you try any of these recipes?